December 14th, 2018 we did a WOD call “Joker”. Friday’s WOD is the same workout in reverse. If you recorded your Joker time, it should be an interesting comparison.
REKOJ
10 Toes to Bar, 1 Deadlift
9 Toes to Bar, 2 Deadlifts 8 Toes to Bar, 3 Deadlifts 7 Toes to Bar, 4 Deadlifts 6 Toes to Bar, 5 Deadlifts 5 Toes to Bar, 6 Deadlifts 4 Toes to Bar, 7 Deadlifts 3 Toes to Bar, 8 Deadlifts 2 Toes to Bar, 9 Deadlifts 1 Toes to Bar, 10 Deadlifts Deadlift - 225/155
STRENGTH
Deadlift
MELMAN AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Row In remaining time: Max reps Strict Ring Dips -rest 5 minutes- AMRAP 7
"I LIKE TO MOVE IT, MOVE IT" 8 sets (each/1:1) 50 Double Unders 1 Rope Climb (Or 5 Strict Pull Ups) 5 Overhead Squats (155/105) **rest 1:00 min between sets Strength Every 2:00 (5 sets) 5 Snatch Push
KING JULIAN 5-4-3-2-1 minute Max Distance Run/Bike/Row -Rest 1:00 Between sets- Strength Advanced: EMOM8: Ring Muscle Ups * Choose a number (1-5) based on your level that is a repeatable, unbroken set